Healthy Pumpkin Pie Overnight Oats

Get your pumpkin-fix with a jar of healthy pumpkin pie overnight oats!

October is almost over which means two things: 1. There’s only a month left to make pumpkin-filled everything (after all, we have to start making room for hot cocoa and Christmas cookies). 2. It’s Recipe Redux time!

This month’s Recipe Redux Challenge is all about the trendy food of the season: pumpkin!

Fresh From the Pumpkin Patch: Don’t forget to think beyond ‘pumpkin spice’ to all the ways you’re serving pumpkin these days. Of course, if pumpkin spice is what you’re craving – because it’s finally getting cold where you live, go pumpkin spice all the way.

As much as I love baking and cooking with pumpkin, I wanted something that’s quick and easy to make and a recipe that can use up any leftover pumpkin you might have sitting around.

What You’ll Need

These oats start with the same base as all my overnight oats:

  • Rolled oats
  • Chia Seeds
  • Dash of cinnamon
  • Greek yogurt (I use 2% or whole milk, but you can use 0% fat if preferred)
  • Unsweetened almond milk (or any milk of choice)

To make these “pumpkin pie” oats, you’ll also need:

  • Canned pumpkin (not canned pumpkin pie filling!)
  • Pure maple syrup

Why Pumpkin?

While pumpkin is the quintessential food of Fall in America, it’s also super healthy for us as well. Pumpkin is packed full of nutrients, including vitamin A, vitamin C, potassium, vitamin B2, vitamin E (an antioxidant), and iron. And for those watching their weight, pumpkin is low in calories with 1 cup of pureed pumpkin containing just 50 kcals (and 3 grams of fiber).

How to adjust overnight oats:

As you can tell from the pictures, I love my overnight oats thick and creamy. But I know that thicker texture isn’t for everyone. There are three ways to make these oats more liquidy and lighter to eat. The first is to simply add more milk. Start with 2 tablespoons when you first make the oats, and then add another splash or two in the morning if needed. The second option is to nix the Greek yogurt. While you’ll miss out on protein, I know some people don’t like the consistency and flavor that Greek yogurt gives overnight oats. And the final way is to skip the chia seeds, as they play a big part in thickening these oats overnight. The key is to keep adjusting your ratios until you get it just right.

While these oats are inspired by dessert, I’m not a huge fan of super sweet things in the morning. Usually I don’t add any sugar to my overnight oats, but with the earthiness of the pumpkin, I found adding 1 tablespoon of pure maple syrup was just the right amount of sweetness. However, if you like your oats to be more dessert-like, feel free to bump the maple syrup up with another 1-2 tsp.

If you try these oats I’d love to see and hear! Tag @TheHealthyToast_RD on Instagram or drop me a comment below!  

Healthy Pumpkin Pie Overnight Oats

Get your pumpkin-fix with a jar of healthy pumpkin pie overnight oats!
Prep Time10 mins
Course: Breakfast
Cuisine: American
Keyword: Overnight oats, Pumpkin
Servings: 1
Calories: 320kcal
Author: Kelli


  • 1/2 cup rolled oats
  • 1 Tablespoon chia seeds
  • Dash ground cinnamon
  • 1/4 cup plain Greek yogurt I used 2% fat
  • 1/2 cup unsweetened vanilla almond milk any milk will work
  • 1/4 cup canned or pureed pumpkin
  • 1 Tablespoon pure maple syrup


  • Place oats, chia seeds, and cinnamon in a mason jar or other small container. Add milk, yogurt, pumpkin, and maple syrup. Stir well to combine (I find a butter knife works better than a spoon).
  • Place oats in fridge overnight. Enjoy!


Nutrition for 1 jar of oats: 320 calories, 7g fat (1g saturated fat), 53g carbohydrate, 11g fiber, 18g sugar, 14g protein

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  • Karly
    October 26, 2018 at 7:57 am

    Perfect for fall! I have gotta try this.

    • The Healthy Toast
      October 26, 2018 at 8:47 am

      Thanks Karly! Let me know what you think 🙂